Episodes
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In today's podcast 4 JST coaches discuss how the year has gone and plans for 2024 for JST highlighting the successes across the board over the year with a big insight on SID Triple Threat event from a coaches and athletes perspective and also an insight from Jamie on the behind the scenes of the elite showcase that ran for the first time this year! Coaches discuss how simple things like warmups, expectations and just having fun can impact your training then finishing off by discussing the exciting events in store for 2024 including free training days, worm seminars and focused competitions with in person coaching.
00:00 Introductions
01:41 SID Triple Threats round up
04:58 Elite Showcase at SID
07:44 Mitch's Insights into competing
13:20 Jenn's Warmup Process
16:15 Expectations during workouts
19:51 How athlete's don't know how to warm up
23:44 Mitch's plans for the upcoming season
27:45 How teams can benefit any athlete
31:20 JST Plans for future teams
45:30 Why enjoying your training should be a key priority
52:30 Other plans for 2024 including training days, worm seminars, competition coaching and comps to target
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At JST, we strive to empower and motivate athletes on their journey towards achieving personal excellence.
In this podcast episode, Mitch, Philroy, Kirstin, and Alex delve into the topic of team versus individual training. They explore whether athletes should prioritise team performance as much as their individual success, and what inspires them to bring out their best in either setting. As these four athletes gear up for the upcoming CrossFit Games season as a team, they emphasize the importance of supporting each other and inspiring the wider JST community. Rather than fixating on outcomes, they focus on the process of continual improvement.
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Sign up for JST Athlete Trial week (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete
JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igs...
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JST newsletter: https://mailchi.mp/jstcompete/email-s...
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Missing episodes?
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How does your training background help to create the person and athlete you are today? We dive into much more detail in today's episode with Jennifer Muir and Fraser Clark. It's fascinating to hear how very different their upbringing through sport is, but both have ended up now in very similar situations.
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Sign up for JST Athlete Trial week (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete
JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igs...
Shop JST Compete: https://wodable.com/collections/jst-c...
JST newsletter: https://mailchi.mp/jstcompete/email-s...
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We've had quite a few questions recently about training organisation.
Which bits should you do in the program? Do you do everything? Do you pick and choose bits?
What is the best thing for you to do to help you get the most out of the program?
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Sign up to JST Athlete (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete
JST Athlete sample week: https://app.fitr.training/p/JSTAthlet...
JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igs...
Shop JST Compete: https://wodable.com/collections/jst-c...
JST newsletter: https://mailchi.mp/jstcompete/email-s...
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Jak speaks with Jamie Boston, head coach at TIO CrossFit, JST Compete individual coach and head program writer of JST Train Class. He's over 10 years experience as a CrossFit coach and has worked with complete newbies from a range of backgrounds to CrossFit Games athletes and everyone in between.
We start by digging into Jamie's background in West London, going through his experiences in Rugby to where he is now and the person he is today. . We explore what it takes to become a world class coach in CrossFit, what your CrossFit level 1 doesn't teach you, and some of the best ways to empower people on their own journey inside and outside of CrossFit.
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Sign up to JST Athlete (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete
JST Athlete sample week: https://app.fitr.training/p/JSTAthletesample
JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainclass_sample
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igs...
Shop JST Compete: https://wodable.com/collections/jst-c...
JST newsletter: https://mailchi.mp/jstcompete/email-s...
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Last year, we spoke a lot about being the coaching service that has everything you need to progress from a beginner to a weekend competitor, to a semi finals athlete, to a Games athlete. By offering the pathway and range of programs and services for anyone to be able to fit in at whichever point in their journey and find the right program for them.
As coaches, we have been through pretty much the full journey ourselves. For myself, starting as a beginner and learning the exercises and how to correctly perform them, to learning how to develop to climb the rankings and finding myself at the top of the sport. From then deciding to take a step back individually and putting more emphasis on working in a team. Then my competitive career takes a back seat to focus more on family and business, but still wanting to train and keep myself fit and healthy. Then now, where I'm finding a balance to be able to apply myself to my family and business whilst continuing to pursue some competitive goals again.
It's a journey that has ranged in demands all across the board. From needing a program to train for 2 hours a day when aiming to get to Regionals in 2013, to upping my commitments over the next few years and training 4-5 hours a day. To then step back to as little as 3 x 60 minute sessions a week just to not turn into a potato. Now to finding an in-between of it all.
Every time somehow asked me "Why did you start JST Compete?". My answer has always been. "To provide a service that offered everything I didn't have as a competitor, so people didn't need to go through trial and error stages in training to learn what is the right and wrong thing to do". Not only that but to raise the standard of CrossFit, especially within the UK. The training days, now the Regionals events, did wonders for me as a competitor to help keep pushing me on. The reason why we do everything we do is to provide opportunities for people to reach "their CrossFit Games".
Within your JST Athlete monthly subscription, all athletes will now get access to:
JST Athlete + Strength bias, Engine bias, Gymnastics bias and team workout extras.
JST Train - A 30-60 minute version of JST Athlete for people stuck on time
On The GO! - A 30-45 minute program that can be done in a globo gym or at home, easy training that requires little equipment or mental demand. A get in, get it done, get out type approach
Compete - The Compete program will return! This will be Competition phase programming, more typical CrossFit as opposed to year round periodisation.
Fixed length programs for specific weaknesses will be made available for FREE with an ongoing subscription.
We feel like with these changes we can offer a more substantial service that can be flexible to changes within your life, your commitments, your goals and time. So we truly can offer a service that can support your journey from complete newbie to a business owner with a family and all the stations you stop at along the way.
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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=
Shop JST Compete: https://wodable.com/collections/jst-compete
JST newsletter: https://mailchi.mp/jstcompete/email-sign-up
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Theme song:
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Our first Coaches Cast, where JST Compete coaches get together to talk, share information and stories.
Today we started off with some of our coaches' earliest memories of JST Compete. Do you know how JST Compete started? Did you know once upon a time Shorunke 'hated' JST? He confesses all. Philroy discovered JST through YouTube, and look where he is now.
Some other topics of interest. Smack talk....why don't we see that much of it in CrossFit? Are there benefits to it? Individual programming vs Group programming - what are the pros and cons for each side?
All of us coaches are following the programming that you guys are because we also believe in how good it is. Get a small insight into the next phase of training.
All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete
JST Compete website - https://jstcompete.com/
JST Compete - @jstcompete
JST Train - @jst_train
David Shorunke - @shorunke
Jak Cornthwaite - @jakcornthwaite
Jamie Boston - @jambo_boston
Philroy Peters - @philroy_peters
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=
Shop JST Compete: https://wodable.com/collections/jst-compete
JST newsletter: https://mailchi.mp/jstcompete/email-sign-up
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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JST Compete was established in 2013. It was one of the first companies set up specifically to program for competitive CrossFit athletes not just in the UK but the world. The combination of the timing of when Steven was competing, how the CrossFit season was set up and Ste's background in education and sport all led to how JST Compete was programmed from the start. The programming has evolved, but the style and most of the underlying principles have stayed the same.
We also talk about some of the most asked questions and topics we get. Covering how to organise your training when competing during the 'off-season' while following JST Athlete which is designed to peak for the Open/ Quarter Finals. And the other topic is about master's athletes, why we don't have a specific masters program, and how masters can get the most out of JST Athlete using a few key guidelines we explain.
01:30 - Philroy's milk + All butter flapjack
02:15 - Intro to the podcasts topics
02:45 - Why do we write JST Athlete the way we do
20:00 - How to adjust JST Athlete if you have a competition
40:50 - How to follow JST Athlete if you are a Masters athlete
All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete
JST Compete website - https://jstcompete.com/
JST Compete - @jstcompete
JST Train - @jst_train
Jak Cornthwaite - @jakcornthwaite
Philroy Peters - @philroy_peters
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=
Shop JST Compete: https://wodable.com/collections/jst-compete
JST newsletter: https://mailchi.mp/jstcompete/email-sign-up
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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In this week’s episode, we chat with CrossFit coach Jamie Harrop. He works at CrossFit Shapesmiths in Clapham Junction and is an individual coach for JST Compete as well. We go through Jamie’s story, starting from when he played Rugby Union. His childhood wishes came true, playing for his favourite club Leicester Tigers, then in his mid 20’s was forced to stop playing because of regular and worsening concussions.
With the abrupt end to his Rugby career, he lost his purpose and hit some pretty challenging times. Before stumbling upon CrossFit and ultimately finding the path he’s on today. Having a curiosity to find out about people and what works best for them is what he loves, combined with the non-negotiable hard work he asks of those he works with is what is leading him on his way to becoming the best person he can be.
00:00 - Welcome Jamie
02:00 - Who is Jamie?
09:30 - Lifestyle improvements to be a better athlete
16:00 - Lessons from team sports
22:30 - Transitioning to life outside of sports
25:40 - Dealing with setbacks
32:00 - The harsh end to Jamie’s rugby career
35:20 - Identity and sport
39:30 - Getting into CrossFit
46:50 - Relationships in sport
50:00 - Lessons learnt in his career
55:00 - Why Jamie wanted to be a part of JST
60:00 - The joys of coaching
List of resources mentioned in the episode suggested reading & social media handles:
Jamie Harrop - @jamieharrop7
CrossFit Shapesmith - @crossfitshapesmiths
All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete
JST Compete website - https://jstcompete.com/
The Training Stimulus - https://www.thetrainingstimulus.com/
JST Compete - @jstcompete
Jak Cornthwaite - @jakcornthwaite
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=
Shop JST Compete: https://wodable.com/collections/jst-compete
JST newsletter: https://mailchi.mp/jstcompete/email-sign-up
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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We have Liam Walker the Scottish Regional Manager on this week’s podcast. He has helped to really bring the Scottish community together over the last few months through Regionals. So while he was down at High Performance CrossFit with Kirstin Kirkland and Jennifer Muir, we thought we’d take the opportunity to see how he’s played his part in building the momentum that CrossFit in Scotland has at the moment.
00:00 - Intro to Liam and how we met
04:15 - Best of British training camp history
5:45 - Embracing the competitors at CrossFit gyms
8:45 - Two sides of the CrossFit coin
15:45 - Regional events
22:00 - CrossFit in Scotland
29:00 - CrossFit Girls vs CrossFit guys
32:00 - Scottish Clan
40:00 - Regionals events so far
45:00 - Breaking the ice and making bridges
48:00 - Filling up the cup
52:00 - Kids in CrossFit and Fitness
Social media:
Liam Walker - @liamwalkr
Evoo Training - @eevotraining
JST Compete - @jstcompete
Jak Cornthwaite - @jakcornthwaite
Steven Fawcett - @steveyf22
Books:
Belonging: The ancient code of togetherness - https://www.amazon.co.uk/Belonging-Ancient-Togetherness-Owen-Eastwood/dp/1529415063
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete
JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/
JST Compete podcast: https://linktr.ee/jstpodcast
JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=
Shop JST Compete: https://wodable.com/collections/jst-compete
JST newsletter: https://mailchi.mp/jstcompete/email-sign-up
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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This week, we talk about how to start your competitive journey in CrossFit. We’ve a little experience from our own journey, but we also get video man Carl Moss involved as well to get a different perspective on things.
A list of resources mentioned in the episode suggested reading & social media handles:
All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete
JST Compete website - https://jstcompete.com/
Carl Moss Videography - https://www.carlmosscreate.co.uk
Social media:
Carl Moss - @ carlmoss_
Directors Cut - @directorcut_
JST Compete - @jstcompete
Jak Cornthwaite - @jakcornthwaite
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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This week, David and Steven talk in detail about this upcoming phase of training for JST Athlete. If you want to know the ins and outs of why everything has been programmed, take a listen.
04:00 - Why we did SMÖRGÅSBORD (the last phase of training)
10:30 - This new phase
11:15 - Weightlifting
28:51 - Strength work
45:28 - Gymnastics
55:40 - Movement work
56:29 - Conditioning
1:06:40 - Phase name
List of resources mentioned in the episode suggested reading & social media handles:
David Shorunke - @shorunke
All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete
JST Compete website - https://jstcompete.com/
Social media:
JST Compete - @jstcompete
Jak Cornthwaite - @jakcornthwaite
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
Hosted on Acast. See acast.com/privacy for more information.
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This week we have 22-year-old Ella Wilkinson on the podcast. She got to a high level very young in gymnastics, catapulting herself down the mats doing cartwheels and flips, before it came to an abrupt halt with an ankle injury. She switched to trampolining before deciding she wasn't enjoying it any more. There was a brief spell in athletics before her Mum introduced her to CrossFit. Her local gym was CrossFit Sempiternal where she got a reality check of what all-round fitness was.
What started off just for pure enjoyment, has turned into a passion and almost a full-time job, minus having to do uni work which she currently juggles at Liverpool John Moore University. In her earlier CrossFit years, she even had the pleasure of training with British CrossFit legend and 2013 CrossFit Games champion Sam Briggs on a weekly basis. Through the conversation, you can see that everything she's gone through has set her up to be the athlete she is now and qualifying for Semi-finals after the heartbreak of missing out last year. It's going to be exciting to see how far she can go!
List of resources mentioned in the episode, suggested reading & social media handles:
Ella Wilkinson - @ellawilkinsonxx
CrossFit Sempiternal, Birkenhead - https://www.crossfitsempiternal.com/
JST Compete - https://jstcompete.com/
Calls to action:
Sign up for workshops and training camps here: https://linktr.ee/jctrainingcamps
Social media:
JST Compete - @jstcompete
Jak Cornthwaite - @jakcornthwaite
Steven Fawcett - @steveyf22
Listen to the podcast wherever you get yours...
https://linktr.ee/jstpodcast
Hosted on Acast. See acast.com/privacy for more information.
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This week's conversation was with High Performance CrossFit's resident athletes Reggie Fasa, Tayla Howe and Philroy Peters.
We talk about the CrossFit Games Quarterfinals. Specifically, what the overall feelings and emotions were through the Open and going into quarter finals, how the weekend went, the highs and lows of the weekend and what lessons they are taking going forward.
It was interesting to see how as a couple Reggie and Tayla manage that aspect alongside being athletes, both of them have come a long way since this time last year. For Philroy, this was his first year giving Quarter finals a good run, and it confirmed a few areas where he needs to continue to work. You can see he's fired up and excited to put those weaknesses to bed.
How were quarter-finals different this year to last year - 01:45
Highs & Lows of the weekend - 18:21
Lessons to take going forward. - 30:05
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You can follow us here...
• Instagram -
• Facebook - https://www.facebook.com/JSTCompete
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Sign up to our programs...
• JST Athlete - https://app.fitr.training/p/JSTAthlete
• JST Train - https://app.fitr.training/p/JSTTrain
• On the GO - https://app.fitr.training/p/OnTheGO
• JST Train Class - https://app.fitr.training/p/JSTTrainc...
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Matt Rodwell is the owner and coach at Arc Athletics. He's been in the CrossFit space for 9 years. He first went to regionals in a team in 2012 with CrossFit Plymouth, before moving to London to better himself as an athlete. In 2014, he then individually qualified for regionals. He was juggling coaching at a few gyms in London while pursuing his athletic career.
In 2015, he tore his lat during the third open workout, meaning he missed the season and then in 2016 he narrowly missed out on regionals individually again. From here he began to question his why, and made the move to Qatar, where things began to spiral out of control. From his lowest of lows, it then made him realise this wasn't what he was meant to be doing.
An opportunity to open a gym arose, he caught wind of one of the gyms he used to work at closing down. Jumping at the opportunity to make it his own, his gym is close to its 1st birthday. This has opened the gates to build a community that he can help and support, and that will do that for him in turn. It has allowed him to get back into training and to look after himself better.
He's still got plenty to work on both as a person and athlete, but he's in a great space, which is great to see.
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This week, Jak & Jamie round up the 3rd JST Regionals event, listen in for the stats, shoutouts and the low down of everything that happened.
South East Eagles took straight wins across all events.
6 out of the 8 regions were at new locations, so participation numbers weren't guaranteed. But the overall turnout was just as good!
Some BIG Macho Man complexes went down! Followed by an epic workout that really tested your strategising skills.
The day was then finished off with a Team 2km row and the world record went tumbling down by the team from the South East with a time of 5:26.6. The current world record on a rowing erg is 5:35.8.
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I dropped into Industry 13 for a catch up and a chat. They follow the @jst_train Class programme.
We had a great conversation! Hopefully there are some bits in that everyone can listen and relate to and get some ideas from.
We talked about...
- How they came about setting up a gym
- How the gym has evolved
- How they’ve created a good culture
- What they get out of running a gym
- What’s next for the gym
Enjoy!
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Philroy Peters is one of the newest athlete residents in Wigan at the High-Performance Centre. Originally from Sheffield, we go through how his upbringing has shaped the person he is today. His families Jamaican roots shine through, his competitiveness that developed from having an older brother and how football taught him plenty of lessons.
Philroy has recently joined the JST Compete, coaching team, he embodies our three core values of Humility, Responsibility and Respect and you'll see glimpses of each throughout this entire conversation.
The lessons he's learned at such a young age will help him go far in whatever he does, enjoy this episode.
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
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Reggie is one of the top current UK CrossFit athletes. He is based at the High Performance centre in Wigan and trains full time.
In this episode we talk about what he picked up from Games athletes David Shorunke and Emma Tall while they were down in Wigan and how important it is to watch, listen and learn from those around you. Why shouldn't you do movements the same way all the time.
The 2022 CrossFit season has started, and we dive into how Reggie feels different this year compared to last year. He put a lot of pressure and expectations on himself last year, is he doing the same this year?
Then we wrap things up with the Regional events and where Reggie, Steven and Jak will be for the next one on the 19th March.
Sign up for your regional event here...
https://linktr.ee/jstcompete
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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David Shorunke is a two times CrossFit Games athlete. He has been to the Games both individually, qualifying second behind Matt Fraser and in the Nordic Opex that finished 6th in 2016. Along the way, he's taken many podiums at international level competitions. He has an aura that scares intimidates other athletes, and very few people know what he's really like.
David is very professional in his approach to training. He keeps himself and those around him accountable to the highest standards. He's not afraid to call you out if you don't meet those standards, but he always does it with the best intentions.
We go deep into David's past to see what made him become the person he is today. We start with his roots growing up in East London, how he dropped out of the second-best school in the UK and how his relationship with Emma Tall has brought him to where he is now. David makes some connections that he hasn't before and it was a privilege to share this conversation and journey with him.
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Theme song:
Happy Life by FREDJI https://soundcloud.com/fredjimusic https://www.facebook.com/fredjimusic/ Music promoted by Audio Library https://youtu.be/u4PI5p5bI9k
Hosted on Acast. See acast.com/privacy for more information.
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